Calculator Inputs
Use the responsive grid below. It shows three columns on large screens, two on smaller screens, and one on mobile.
Formula Used
This calculator estimates post-workout carbohydrates by combining body weight with training stress and recovery urgency. It uses a practical recovery model rather than a medical prescription.
Total Carbs (g) = Body Weight (kg) × Intensity Base × Duration Modifier × Session Modifier × Next Session Modifier × Goal Modifier × Calorie Modifier
Immediate Carbs (0–1h) = Total Carbs × First-Hour Distribution
Suggested Protein (g) = max(20, min(40, 0.30 × Body Weight (kg) + Goal Bonus))
Additional Carbs Needed (g) = max(Total Carbs − Carbs Already Planned, 0)
Intensity base values
- Light = 0.60 g/kg
- Moderate = 0.85 g/kg
- Hard = 1.05 g/kg
- Very hard = 1.20 g/kg
Recovery logic
- Shorter time to the next workout increases urgency.
- Endurance and team-sport sessions raise glycogen demand.
- Fat-loss and recomposition goals reduce the carb target.
- Higher estimated energy expenditure slightly lifts the recommendation.
How to Use This Calculator
- Enter your body weight and choose kilograms or pounds.
- Add workout duration and select your true training intensity.
- Choose the closest session type and your main nutrition goal.
- Enter hours until your next workout to adjust recovery urgency.
- Optionally add calories burned plus carbs and protein already planned.
- Press Calculate Recovery Carbs to show the result above the form.
- Review the total target, first-hour target, protein pairing, and graph.
- Use the CSV or PDF buttons to save your plan.
Example Data Table
These examples show how different training demands change the recommended carb target.
| Body Weight | Duration | Intensity | Session | Goal | Next Session | Suggested Carbs |
|---|---|---|---|---|---|---|
| 70 kg | 75 min | Moderate | Mixed | Performance | 12 hours | 70.0 g |
| 82 kg | 120 min | Hard | Endurance | Rapid recovery | 6 hours | 158.1 g |
| 68 kg | 60 min | Moderate | Resistance | Muscle gain | 30 hours | 46.8 g |
| 75 kg | 45 min | Light | HIIT | Fat loss | 48 hours | 28.9 g |
Frequently Asked Questions
1. What does this calculator estimate?
It estimates how many carbohydrates to eat after training based on body weight, workout demand, recovery window, and nutrition goal. It also suggests protein pairing and timing.
2. Why does body weight matter so much?
Carbohydrate recommendations are commonly scaled to body mass because larger athletes usually store and use more glycogen during training, especially during longer or harder sessions.
3. Should I eat all the carbs immediately?
Not always. Faster intake matters more when your next workout is soon. Otherwise, spreading carbs across several hours is usually practical and easier on digestion.
4. What if my goal is fat loss?
Choose the fat-loss option. The calculator reduces the carbohydrate target so you can support recovery without pushing calories as high as a performance-focused plan.
5. Do I also need protein after training?
Usually yes. Protein helps muscle repair and supports adaptation. This calculator suggests a practical protein amount so your post-workout meal is more complete.
6. Can drinks count toward the carb target?
Yes. Sports drinks, shakes, fruit juice, milk, yogurt drinks, and blended meals can all contribute, especially when appetite is low after hard training.
7. What if I train twice in one day?
Use a short next-session window. That increases the first-hour priority and total recovery urgency, which better fits double-session or tournament-style schedules.
8. Is this a medical or clinical prescription?
No. It is a practical fitness calculator for planning meals after exercise. Anyone with diabetes, digestive conditions, or performance nutrition needs should personalize intake with a qualified professional.